Subversive Fitness: Day 342 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 342 of 360

Kettlebell “Short swing”:
7 x 7 @ (up to) previous 5RM
Rest up to 1 minute between sets.

 

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, perform each set as heavy as possible for 7 well-organized, violent reps. Adjust by round as needed.

 

Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

 

 

Then:

 

BENCHMARK

“Class War / My Promise“– 6:07 (Wisdom in Chains– “Class War”)

 

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

 

Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

 

And then, 6 minutes of:

 

4 Push-up (Scaled to full ability)
4 V-up
:20 sec. rest

 

Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

 

Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

 

 

And finally, “Time under tension”:

 

100 Abmat sit-up @ 1/4 BW

 

Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements. Weight movement however you choose, and switch as desired.

 

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